colorful eating in a white world

A soda a day might just kill your pancrease...

2013-04-26T08:40:00.000-07:00

... and the risk goes up with each ounce. Yikes!

Trending on Bing today was a multinational study done on the association of daily soda indulgences and diabetes.

The study was done by a large group of researchers led by D. Romaguera of the Imperial College London, and was published April 24, 2013 in the journal Diabetologia. You can download a .zip file of the abstract and graphics from the Diabetologia site.

An "association" it not as powerful a scientific word as "cause". So you can't come out and say that soda causes diabetes based on this study alone.

But you can build a pretty strong case that it's a good bet. To quote from the study:

The observed association between sugar-sweetened soft drinks and diabetes in the present analysis is of similar magnitude as the association reported in a meta-analysis of eight prospective studies, which was based on 15,043 diabetes cases mostly from the USA (except for one study from Finland and one from Singapore): every increment of one serving of 12 oz of sugar-sweetened beverages/day yielded an RR of 1.25 (95% CI 1.10, 1.42) in the dose–response meta-analysis [6], very similar to the HR of 1.22 (95% CI 1.09, 1.38) in the present study.

(download a .zip file of the study from the Diabetologia website.)

Basically, it came to the same conclusion as 8 other big studies (6 or which were done in the good ol' USA) with very little statistical differences in the results. This is HUGE, because the study was NOT done in the USA, and still showed the same results. You can't blame this association on the American diet. I'll bet most of the folks in this European study, the Finnish study, and the Singapore study don't eat the typical American diet - outside of their soda habit, that is.

What is the take-away for the average Jane? Soda does NOT do a body good.

Damn! But they taste so good!

Well, if you just can't go cold turkey, switch to juice.

The study also included analysis of fake-sugar sodas and juices/nectars. It reports mixed results with both. It also points out that the data gathering did not differentiate between juices/nectars that did and did not have added sugar. Even so, that association between juices/nectars and diabetes was small, which the association between sugar/corn-syrup sweetened soda was big.

Simple lunch for one - EGG AND TOAST

2013-02-28T18:58:00.000-08:00

I bought my little non-stick eggpan on a whim. I use it almost every day! I use it to cook fast little lunches. My favorite lunch is variations on the basic classic Egg & Toast.

Here is one version:

On medium heat (5), cover the bottom of the pan with olive oil. (I know - it's a non-stick pan. But I love olive oil.)

When it is hot, put in some chopped mushroom and chopped green onions, enough to more than cover the bottom of the pan. The mushrooms will cook down a little.

Stir occassionally, and while you wait, pop some whole wheat toast into the toaster.

When the mushrooms look almost done, crack an egg into the pan. Salt just a little, and pepper it.

Turn the heat down to med-low (3) and cover the pan with a small plate. (That's my toast, staying warm.)

It will need to cook for about 3 to 5 minutes, depending on how welldone you want the yolk to get. If you like it cooked through, leave the plate on until the egg whites turn white. I like mine runny, so I will flip the whole concoction to get the top cooked faster without cooking the yolk. Do this after the bottom of the egg cooks, but the top is not done yet. It takes practice. A small spatula does better than a fork. (I am lucky the yolk didn't break on this attempt.)

I let it cook for about 30 seconds more (until I figure the whites are done) and then slide it all out, oil and all, onto my toast. Salt to taste.

If this lunch is too small for you, add some fruit or veggies. This dish goes really well with tomatoes or sauteed greens and onions. Oranges, apples and bananas are always a safe side bet. And... you can go for second piece of toast!

Are all bodies created equal?

2013-02-27T09:16:00.001-08:00

I heard a very interesting interview about a mom's experiences helping her seven-year-old daughter learn how to manage her diet and relationship with food.

Writer Dara-Lynn Weiss wrote an article for Vogue about how she, her daughter, and a nutrionist reworked her daughter's diet after her daughter was diagnosed with high blood pressure and childhood obesity.

The backlash from the article was huge, so Ms. Weiss did what most writers would do - wrote even more about it. She has a new book out, “The Heavy: A Mother, A Daughter, A Diet – A Memoir”.

My big takeaway from the interview was that our bodies are not all created equal. Some people react very differently to certain foods - and food in general - than others. Ultimately, we each need to learn about what is best for us (and our children) and make that a priority over what other people think is good for us.

Ms. Weiss made the decision early on not to try to change all of her daughter's environments - school, restaurants, movie theaters - or even to change the family breakfast table. Rather, she focused on training her daughter to create specific habits and make food decisions based on specific dietary rules regardless of where she might be.

To hear the interview, go to: http://www.kera.org/2013/02/05/moms-kids-and-diets/

EASY MEAT AND RICE ONE-POT

2013-02-26T19:54:00.002-08:00

Cooked brown rice keeps in the frig
for about a week, and it's easy make
quick meals with it.

This is an easy dish that's fairly easy to clean up after. I will make a big batch of brown rice, keep it in my frig, and make variations of this dish with the rice until it's all used up.

The principal behind this is to incorporate a whole grain, two or more veggies, and a protein into one dish, making a complete meal. The variation comes with what you use for those categories, and how you spice them.

INGREDIENTS

This recipe doesn't require much measuring. Generally speaking, here's how to estimate how much to use of each ingredient. For those with big appetites, add more rice, onion and greens:

Onion - 1/2 per person, or 1 large one for 3 people
Meat - 3 to 4 oz per person. Cut small pieces and it will look like a lot, and the flavor will go farther, too.
Greens - one bunch for 2-3 people, two bunches for 4-5. If you don't have enough greens, you can supplement these with other green or cruciferous veggies, like broccoli, cabbage, cauliflower, bok choy, etc. Green beans if you must. :)
Flavor veggies (optional) - mushrooms, bell peppers, celery. I used 1/2 package (4 oz) of sliced mushrooms for this batch. Amounts for these can vary wildly, and are definitely your call.
Cooked brown rice - 1 heaping cup per person. If you don't have cooked rice handy, cook the other ingredients and serve on top of whole wheat toast.
Seasonings - this is definitely to taste. For salt or soy sauce, taste often so you don't over do it.
Olive Oil - lots of it. Really, lots of it.

PREPARATION
Preheat a large skillet or pot on slightly above med heat (6 on a scale of 1 - 10), and cover the bottom with olive oil.

Chop up the onion and toss it in. Stir it occasionally. You want the onion to become translucent (kind of clear) and that takes at least five minutes. If you want it caramelized, that will take about ten minutes.

While you wait on the onion (don't forget to stir it sometimes), cut up the meat in small strips and put it in a bowl.

Toss the cut meat with seasoning. I like soy sauce, garlic powder and ground pepper. There's no need for salt if you use a lot of soy sauce, by the way.

When the onions are nice and browned on the edges (but not burned), toss the meat into the pot. Treat this step like a stir-fry. Keep tossing the meat around in the pan until it's done. Because you cut the meat into small strips, it's going to cook pretty quickly, 2 to 3 minutes.

When the meat is done, pour out the contents of the pan onto a large plate or a bowl.

Put the pan back on the stove, move the heat down to medium (5), and cover the bottom of the pan with olive oil. Toss in some sliced mushrooms.

Toss some garlic on them, and stir often while they cook. However, in between stirring, you are going to rinse and cut your greens. The easiest way to rinse greens is to submerge them in water and swish them. Shake the water off gently, and then move them to your cutting board.

Cut the greens however you want. I like to cut mine into strips because it's easiest for me.

By the time you get your greens cut, your mushrooms are probably done. Turn the heat down to med- low (3) and toss the greens into the pan. Salt them a little, and add whatever other spices you like (yet more garlic, ground pepper, chili powder, etc.). If you like a little spice in your dish, use a package of those chili pepper flakes you get with pizza. They add a nice bite that's not too hot.

When the greens start to go limp, they're done. Pour the contents of the pot onto a plate or into a bowl. Cover the bottom of the pan with olive oil - yes, again.

Turn the heat back up to medium (5) and wait a minute. Then, toss the cooked brown rice into the pot (be careful not to splash the oil). Let it sit there and sizzle the bottom layer of rice for a minute, then stir it all together. If you cooked your rice without salt, throw in a little extra soy sauce or salt at this point.

.
Once the rice has heated, toss everything else back in. Stir it all together until it's hot, and then turn off the heat and serve.

The meat looks a little pink in this picture - in reality,
it was quite brown. Speaking of, I used beef, but you can
use your favorite lean protein source - chicken, beans, bison,
fried eggs, even tofu (if you really like it)

"Is Alzheimers Type 3 Diabetes?" - For real?!

2013-02-16T19:49:00.000-08:00

I came across this blog today, and was stunned. I haven't heard this before, but supposedly research has been out there supporting this since 2005: Alzheimers might be linked to the same harmful diet and lifestyle factors that cause Type 2 Diabetes.

Here's the New York Time blog article - http://opinionator.blogs.nytimes.com/2012/09/25/bittman-is-alzheimers-type-3-diabetes/?smid=tw-bittman&seid=auto

Here's a report on the 2005 study that the blog cites: http://www.nationalreviewofmedicine.com/issue/2005/12_15/2_advances_medicine01_21.html

If you need any motivation, guys and gals, this it it. Reduce your risk of Alzheimers. Get that bad white crap out of your diet. Or, at least don't let it be the cornerstone of every meal. Treat anything your body "reads" as sugar just like what it is - dessert.

Eating dessert three times a day won't give you the kind of life you want.

Too much choice... and how do you say "no" to happiness?

2013-02-09T19:38:00.000-08:00

My father is a pediatrician. (I know! House calls for the kids is great!) He told me once that your body runs three basic systems, but it can only run two at time very well.

Critical system - heart beating, breathing, brain functionl; aka, the stuff that keeps you alive.
Digestive system - turning your food into energy
Physical activity - aka, everything you decide to do.

Considering that the first system HAS to run all the time, the other two compete. Tired after a big meal? This is why. Remember the old adage not to swim right after eating or you'd get a tummy ache? This is why.

Now I have no proof for this, but I do have personal experience. When I eat something I like, other things just kind of fade into the background.
Stress, to do lists, worry, anger, even mid-life meloncoly - they all just kind of fade. They don't necessarily go away, but they do fade in intensity. And I enjoy the experience of eating. It's nice!

Maybe this has something to do with what my father told me. Maybe the digestive system takes priority right before the first bite. Maybe it does, maybe it doesn't. All I know is that eating something nice can BE very nice.

Is it any wonder with so many yummy choices around that are quick and easy and soooo delicious that we eat what's bad for us? It tastes like happiness.

Sometimes, it's the only happiness we feel all day.

My favorite diet book

2012-07-20T15:22:00.000-07:00

I've read more than my fair share of diet books, and I make fun of most of them. So you won't find a lot of book reviews on the blog because I don't want to be mean in public.

There is one book I can recommend without reservation. Despite the really cheesy title (Magic Foods... really?), it's a wonderful compilation of research reports that promote moderation and practical eating.

Again -cheesy title. Don't judge the book by it's cover! :)

"Magic Foods: Simple Changes You Can Make to Supercharge Your Energy, Lose Weight and Live Longer"

compiled and edited by Readers Digest.

I've bought two copies of it, and need to buy a third. The last people I lent it out to won't give it back. What makes this book so great?

"Magic Foods" is organized into three sections: diet overview, listing of especially nutritious foods, and recipes. I love to cook, but frankly I've never even looked at the recipes. The value of the book is in the first two sections.

Diet Overview.
"Magic Foods" essentially promotes a practical diet intentionally focused on low glycemic index foods. But, unlike the South Beach Diet and other trendy glycemic index diets. "Magic Foods" doesn't tell you to cut out huge swatches of food. It just tells you to educate yourself, and then make your own choices.

The diet overview section is written for those who are at risk for Type II diabetes, or who have been recently diagnosed with Type 2 diabetes. Furthermore, the focus is not so much on weight loss as it is on long term health. As such, I believe it has very valuable things to teach all of us about what we eat.

It is this book that helped clarify for me that not all carbs (carbohydrates) are created equal. Some white carbs (white flour, short-grain white rice, white potatoes) are "read" by your body just like white sugar. So, when you eat them, it doesn't matter if they taste sweet or not, your body processes them just like they were made of white sugar. And how does your body process large amounts of white sugar? It dumps huge amounts of insulin in your system to deal with it. Do that over and over every day, and your body starts to get damaged.

Magic Foods" also focuses on glycemic load even more than glycemic index. For more on that, see this Wikipedia article. As I understand it, glycemic index (GI) is a measurement of the carbs in a food that affect blood sugar levels; glycemic load (GL) is the measurement of how a food actually affects the body's blood sugar levels. GI ratings don't use commonly-consumed portion sizes, and GL does.

Confused? Get the book. It makes the whole concept of GL very easy to understand.

Listing of Low to Moderate Glycemic Load Foods
What I really like about this section is that it lists so many different fruits, veggies, and protiens that you can't NOT find something good to eat when referring to it. Even my husband, Mr. Carnivore, can find some favorites.

Plus, it devotes at least a page to each food, listing multiple studies about what this food does for our bodies. Granted, if you track down the studies, some are better than others. Still, the studies are cited for every claim it makes. Now, how often do you get that in a diet book, that you CAN track down the study if you want to?

I love that about this book. I use it as an ingredient reference for this reason. The diet world is filled with general, poorly substantiated claims (heck, I've made a few on my own site!) It is wonderful to have a reference book on your kitchen shelf that backs up what it says, and tries really hard to be as accurate as possible.

Interested? Look for it in your favorite book bookstore or on your favorite bookseller website. You can pick up a new edition for less than $30, and a used older edition (still great info) for less than $10. Pick it up. It could be one of the best investments you've even made for your health.

Does sugar cause wrinkles? (and other superstitions)

2012-06-26T18:36:00.001-07:00

I like to think I base all my nutritional beliefs on science, but I don't. It's hard to admit, but that's the truth. The most powerful unfounded belief I have is that sugar causes wrinkles. At the time I heard it that idea floated, I thought there was research behind it. I have since looked and can't find anything conclusive.

Yet the paranoia remains...

There's plenty of reason to be paranoid about sugar in our modern diet. Diabetes is an epidemic. Damage done to a diabetic's body by sugar can be very disfiguring. Some diabetics loose toes, feet, or eyesight in their fight with the disease. Sugar can do horrible things sometimes.

Sugar can also make us overweight. This can lead to heart disease, joint stress, and just plain tiredness. It can also lead to wardrobe challenges if we don't know how to wear the extra weight well. But wrinkles? Will sugar really give me wrinkles?

Why choose between feathers and bow?
Get them both!

My daughters tell me that the sun is the #1 cause of wrinkles and try to get me to wear sunscreen more often. I try wear it more, but sunscreen breaks me out. I think I'll just buy a hat.

I found a number of expensive spa sites who say that "adrenal fatigue" is the #1 cause of wrinkles. Adrenal fatigue is supposedly caused by a hectic lifestyle, stress, and hormonal imbalances. I can't find collaboration for the adrenal fatigue claim from any site without something to sell, so... moving on.

I have read studies that say smoking give you wrinkles. I have a friend who smokes but doesn't eat sugar (real or fake.) She has a nasty cough, but no wrinkles, and she's over 40.

Hmmm... I think I'll hang on to this superstition for a little longer. And wear a hat!

No White Food vs. No White Carbs

2012-06-25T07:06:00.003-07:00

So what's with the name of my blog - nowhitecarbs.blogspot.com? What do I mean by " no white carbs"? You've probably heard the trendy diet term, "No White Food." As a phrase, it's great. Very catchy! I like it. As a practice, it's a little extreme for me.

There's a lot of white food I like and have no intension of giving up. I love milk. That's a big one. I also like feta cheese, cauliflower, and water chestnuts. Color alone is not the key. What IS key is what some white foods do to your body.

Any white food that your body sees like white sugar is a white food to be avoided. Those foods are all simple carb foods. White bread, white rice, white potatoes - these are white carb foods that your body processes just like sugar.

They may not taste like sugar at all. They might taste quite salty. The salt doesn't change how your body sees the simple carbs. The dynamics of insulin and blood sugar work the same with the simple carb in white rice as it does with the simple carb in cane sugar or corn syrup.

Change your mindsetL White carb food is dessert. Every time!

"No white carbs" doesn't mean you never eat any dessert. But it DOES mean that white carbs have NO useful place on your lunch plate.

You know that if you eat dessert for breakfast every day, and have dessert as a side for lunch, and then eat it twice at dinner... you won't be healthy. It would be no surprise to you when you get sick and feel like crap. We all know this.

What we don't know is how to recognize all desserts when we see them. No white carbs for dinner! Save them for dessert.

There's food, and there's dessert

2012-06-13T08:57:00.000-07:00

You are what you eat. This is why my husband doesn't eat asparagus. There's nothing about steamed asparagus he wants to emulate.

Another favorite joke of his is to point to a veggie and say, "This is not food. This is what food eats." Our friends laugh and affectionately refer to him as the Hardcore Carnivore. The really funny thing is that he probably eats more veggies in one day than they eat in a week.


Very pleased (and surprised!) that I had both fresh veggies and homemade bread on hand for my first blog photo!

What is it about us? We all know that stuffing our face with broccoli is far better than stuffing our face with french fries. But, knowing that doesn't change our behavior one bit. Instead, we spend extreme amounts of time and money on all kinds of weird diets, strange food, and fad exercises just so that we can avoid switching out french fries with broccoli.

Maybe it's because we see them both as taking the same spot on the plate - a side dish, next to the meat. In reality, they have nothing to do with each other. Broccoli is food, and can go anywhere on the plate, any time of day. French fries are salty sugar sticks. They are only dessert. They don't belong on the dinner plate at all.

Yup. That sums up my culinary world view. There's food, and there's dessert.

Dessert is not food - it's entertainment.